Warm-up
3 Rounds:
20s Band bent over rows
40s Superman hold
60s Alternating step-ups
Strength
3 Rounds:
6/side One arm supported bent over rows @30X0
12 Alt. biceps curls
12 Plank drags
WOD
AMRAP in 25 minutes:
5 Man makers
10 Shuttle runs
5/side Weighted step-ups
10 Shuttle runs
5/side Hang snatch
10 Shuttle runs
Skill: Chest to bar 5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges
In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
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